21-15-9 reps for time
Sumo deadlift high pull (135#/95#)
Front squats (135#/95#)
Time cap = 8 min
10 min rest, and then:
4 rounds for max reps
Touch & Go snatches (135#/95#)
Rest 4min between rounds. Post time and number of reps per round to comments.
KCFEndurance WOD: Week 2, set 2
Ask A KCF Coach
It’s been a few weeks since our last installment of Ask A KCF Coach. If you have CrossFit questions be sure to send them to us via Facebook, email, the comments section, or go old school, as this person did, and actually put pen to paper.
Dear KCF Coach,
Just like running shoes have a lifespan of ideal use and then need to be replaced, what about CrossFit/Oly lifting shoes?
Dear Shoe Hog,
I’m going to do my best to not step on the toes, no pun intended, of our running shoe store owner friends with my answer. Conventional wisdom says that running shoes should be replaced every 300-400 miles. I’m convinced that this rule of thumb was created either by a running shoe manufacturer or running shoe store owner. Think about this, some long distance runners run between 70-100 miles per week. That would mean that they are needing to replace their shoes every 3-5 weeks. Unless you have a shoe sponsor, I don’t know many people that can afford that kind of a shoe habit.
When it came to my own running shoes I always went by feel. Typically after several months of wear I would start to notice some new uncomfortable sensation after a run, maybe it was a twinge in the knee or foot that I never felt before. I often found that replacing my shoes would resolve this situation. Now, many in the Pose Method camp say that if you know how to run correctly you can run in the same pair of shoes for thousands of miles because the shoes take less abuse. I don’t know about that, guess I don’t run enough to know anymore.
Now, onto your actual question. Let’s use conventional wisdom and say that your CrossFit shoes need to be replaced every 5-7 Frans or 150-200 WODs and your oly shoes every 1500-2000 snatches. Of course that’s totally arbitrary, but to be honest I think any answer to this question would be. I would still stick with the “go by feel” recommendation.
There are some obvious signs, if your Nano 2.0′s start to look like 5 Fingers because your toes are poking out of the toe box, then it’s probably time to change out your shoes. If the ball of your foot is poking out the bottom of your Inov8 195′s then it’s probably time for a new pair, and a discussion on running and landing mechanics.
I recommend that you inspect your shoes every few weeks. Look for signs of excessive wear. Be conscious of any new or unusual feelings in your feet, knees, hips or back. If you are sure it’s not due to poor technique or other reasons, it may be time for new shoes.
Of course, you could just wait for the next big CrossFit shoe craze to hit and jump on that bandwagon, which seems to come around every 6 months or so.